How to Navigate The Holidays Without Blowing Your Goals
- Melody Blaj
- Nov 12
- 3 min read
The holidays hit like a freight train — food everywhere, travel, chaos, family dynamics, and that voice in your head whispering, “I’ll get back on track in January” or if you travel for holidays, "I'm on vacation, when I get home I'll jump back in where I left off".
Here’s the deal: you don’t need to white-knuckle your way through the season or say no to everything you enjoy. You just need a little awareness, a few simple habits, and some self-respect for the work you’ve already put in. Let’s break it down.
The Power of Eating Together
First off, sharing meals with people you love isn’t just some Hallmark card moment — it’s actually good for you. Studies have shown that people who regularly eat with others have lower stress, better mood, and stronger social connections.¹ It’s not just psychological — there’s a biological response too. Eating with loved ones can help lower cortisol (your stress hormone) and improve digestion and satiety signals. In other words, your body literally processes food better when you’re relaxed and connected.
So don’t hide in the corner with your “clean” meal out of guilt. Sit down, enjoy the company, laugh, and be part of the moment. That connection is part of the health equation.
Move Before and After You Eat
Now, here’s where most people blow it. They crush a massive meal, sit on the couch, and drift into a food coma that lasts three hours and one regret later. Look — the “food coma” isn’t a badge of honor. It’s your body screaming that it’s overwhelmed. When you eat a lot, especially carbs and fats, your blood sugar spikes and digestion demands blood flow that used to be fueling your brain and muscles. So you feel sluggish and foggy.
The fix is simple: MOVE.
Before the meal: Get a lift, a run, a bodyweight circuit — anything that wakes up your metabolism and primes your body to handle the incoming calories.
After the meal: Don’t crash. A 10-30 minute walk after eating has been proven to reduce blood sugar spikes and improve digestion.² It’s one of the simplest, most underrated tools out there. Even a short stroll around the block with your family beats sinking into the couch and scrolling for hours. Think of it as “metabolic cleanup.” If you make movement a non-negotiable part of your routine — especially before and after big meals — you’ll feel sharper, sleep better, and keep your progress on track while everyone else is napping in a carb haze.
Eat in the Right Order
One of the easiest hacks for better energy and appetite control is this: eat your protein first, then your nutrient-dense foods, then your indulgences.
Here’s why: protein slows digestion, balances blood sugar, and sends the “I’m satisfied” signal to your brain before the dessert table even opens. When you load up on quality foods first, your cravings don’t run the show. This isn’t about restriction — it’s about strategy. You can still have the pie; you just earn it by feeding your body what it actually needs first.
Stop Telling Yourself You Can’t Have It
All-or-nothing mindsets are where progress goes to die. When you tell yourself, “I can’t have that,” it becomes the only thing your brain wants. Here’s a better approach: shift it down the priority list. Fuel up on your protein, your veggies, your water. Then, if you still want the dessert, have it — but in a controlled portion. One slice, not half the pie. Be proud of your discipline, not deprived by it. There’s power in being able to say, “I could have more… but I’m good.” That’s how you build self-trust — not by perfection, but by awareness and control.
Final Takeaway
The holidays aren’t a free pass to wreck everything you’ve worked for — but they’re also not a punishment. Health isn’t about saying no to life; it’s about learning how to live it intentionally.
Eat with people you love. Move your body. Skip the food coma. And when you sit down to eat, remember this Okinawan principle of Hara Hachi Bu — “eat until you’re 80% full.” You don’t need to chase the stuffed, can’t-move feeling. Stop when you’re satisfied, not when you’re uncomfortable. Give your body the space to digest, and you’ll feel lighter, clearer, and more energized instead of knocked out on the couch.
This small mindset shift — eating to fuel, not to fill — is one of the simplest yet most powerful ways to improve how you feel after every meal. Enjoy the season, stay intentional, and take pride in knowing you didn’t just survive the holidays — you owned them.
Comments